I’m a doctor – here’s how mapping your period could be the secret to your best ever night’s sleep

PERIODS can be tough, especially when it’s not just cramps and bleeding you’ve got to deal with, but hot sweats, aching legs, and broken sleep for a week.

According to research by the National Library of Medicine, women are 40 per cent more likely to suffer a lifetime of insomnia. 

Various factors can contribute to sleepless nights – from too much alcohol to restless children or a heatwave – and hormonal imbalance during the menstrual cycle can have a huge impact. 

“Oestrogen, progesterone, cortisol and melatonin are the main hormones affecting sleep,” says GP .

“If we sleep well, when we wake up we release the appropriate amount of cortisol, which then releases the appropriate amount of oestrogen and progesterone. 

“When we don’t sleep well, we don’t have the right balance of hormones, consequently we don’t sleep well. It’s a vicious cycle.”

So, how can we navigate our menstrual cycle to sleep soundly all month long?

Dr Sumi reckons period mapping might just be the key to blissful, uninterrupted slumber… 

What is period mapping?

Period mapping is when you track your menstrual cycle by monitoring your mood changes, energy levels and sleep pattern, to understand your hormones and address any sleep irregularities. 

Once you notice a pattern, you can adapt your lifestyle for a better sleep routine.

“By tracking our menstrual cycle you can improve your sleep with the awareness of what is happening to your body,” says Dr Sumi.

“Then you can predict and plan around when your sleep suffers most. Armed with this knowledge, we can sleep, work and feel better.”

HOW TO MAP YOUR PERIOD

The menstrual cycle has four phases which can be divided into “seasons”; menstruation (winter), the follicular phase (spring), ovulation (summer), and the luteal phase (autumn).

During each phase your hormone levels fluctuate, which impacts your emotional and physical wellbeing, and consequently your sleep. 

Specifically, when the “naturally calming” hormone, progesterone, dips we can feel “irritable and anxious”. 

Heightened anxiety is enough to keep us awake at night, but throw into the mix night sweats, cramps and hormonal migraines, and it’s no wonder we struggle to drift off. 

WINTER PHASE

In the winter bleeding phase, which can last three to seven days, oestrogen and progesterone levels are at their lowest, and this triggers a domino effect contributing to sleep deprivation “before or during a period”, Dr Sumi explains.

Alongside the hormone imbalance at this time, women will face a rise in cortisol levels, and this also “hinders production of oestrogen and progesterone, which affects our sleep”.

AUTUMN PHASE

The autumn phase, which is after the egg is released, sees levels of oestrogen and progesterone spike at first, but if the egg hasn’t been fertilised the hormone levels decrease, therefore our mood and sleep suffer. 

In the luteal phase, the body temperature can rise “about half a degree Celsius”, which causes hot flushes and night sweats, making for a sticky, sleepless night. 

“A change to our hormones can affect the part of our brain controlling our internal temperature, known as the hypothalamus,” says Dr Bryony, Lead GP at .

“As your body detects lower oestrogen levels, hormone norepinephrine is released, which indicates to your body it needs to cool down.” 

Dr Sumi says this phase is also when “your energy slumps and you can feel sleepier during the day”. 

But resist the urge to nap as it can disrupt your circadian rhythm, and leave you wide awake when bedtime comes.

SPRING PHASE

After this phase everything starts to improve. In the spring and summer phases, you can generally enjoy the best night’s sleep. 

Eventually your body temperature will regulate, your progesterone levels will settle, which leaves you feeling calm and comfortable, and consequently you can enjoy a full undisturbed slumber once more.

In the follicular phase, which overlaps your menstruation and ends during ovulation, “your sleep should improve,” says Dr Sumi.

SUMMER PHASE

Things continue to improve in the ovulatory phase – aka the summer phase when a mature egg is released – because the luteinising hormone peaks. 

Dr Sumi says: “You may find you get the best sleep of the month during this stage. 

“As your hormones climb rapidly, life should feel easier and more enjoyable.”

However, this may not be the case for perimenopause, or menopausal women. 

Dr Sumi explains: “Without ovulation, you miss out on this surge of hormones mid-cycle, meaning you run on lower progesterone and oestrogen for longer, which is why women can feel more irritable or their sleep quality becomes an issue.”

CHANGE UP EXERCISE

Once you’ve got your head around the phases and mastered period mapping, it’s time to adapt your lifestyle to your body via diet and exercise, and achieve that all important sleep.

Some naysayers may urge you to avoid exercising during your period, but Dr Sumi says otherwise, as exercise when your hormone levels are low help you to recover “more effectively”. 

Dr Sumi says: “Exercise releases endorphins, which is helpful to improve your mood and sleep. 

“It can also help reduce your cortisol levels at night – helping you to sleep better.”

In the autumn phase, avoid cardio and HIIT workouts in favour of low intensity sports, such as swimming and yoga, and include resistance work.

Halt ab exercises in the winter phase to avoid agitating your core.

During the spring phase, Dr Sumi says: “Ramp up the resistance training again and combine with cardio.

“Combined, you’ll end up with a stronger core, which can help lower discomfort during your period, alleviating some of the physical barriers to sleep.”

In the summer phase: “As your hormones climb rapidly, life should feel easier and more enjoyable. You feel as though you can do more or less anything.”

EDIT YOUR DIET

When it comes to diet, you want to boost your calming hormone and progesterone levels.

Dr Sumi recommends magnesium rich foods, such as dark chocolate, milk, carrots, avocados and salmon, as well as iron boosting ingredients, including red meat and spinach. 

Dr Bryony says to avoid spicy foods and stimulants, including nicotine, alcohol and caffeine, which “exacerbate night sweats” and keep you awake. 

Instead sip on soothing mint tea, and avoid drinking too much water before bed during the winter phase because “your body releases more fluids during your period, so keep hydrated throughout the day with regular glasses of water, rather than playing catch up before bed”, says Dr Sumi. 

Regulating the temperature in your room is also a no-brainer.

Invest in a hybrid duvet, such as , for body-regulating technology, or try a lukewarm bath instead of an ice cold one before bed to lower your body temperature.